With any chore or task there can be risk – a new injury or an old injury making itself known again.
Yard work such as raking, landscaping, gardening, or any part of spring cleanup can be daunting enough but with the addition of different aches, pains and stiffness, they can seem impossible.
How can you prevent these injuries before they occur? Prepare by moving your body in the motions planned.
Known as “Movement Prep” these are the warm up moves for yard work:
- Hinge Movements (like deadlifts) → Lifting bags or mulch
- When you squat down to pick up a bag of soil or lift a heavy pot, your hips hinge and your back should stay neutral—just like a deadlift.
Prep move: Glute bridges or bodyweight good mornings.
- Rotational Movements → Raking or shoveling
- Twisting from the core is key when raking leaves, shoveling dirt, or spreading mulch.
Prep move: Standing torso twists or lunge with rotation.
- Squats → Picking up tools, weeding, planting
- You’ll squat a lot when getting down to ground level.
Prep move: Bodyweight squats or deep squat holds to open up hips.
- Reaching/Overhead Movements → Trimming branches or using a rake
- Shoulder mobility and stability help prevent strains when reaching up or working overhead.
Prep move: Slow arm circles, shoulder rolls, or wall slides.
- Carrying → Hauling buckets or wheelbarrows
- Carrying loads around the yard mimics a farmer’s carry.
Prep move: Shoulder shrugs lowering elbows to back pockets and in-place knee lifts to activate stabilizers.
A quick 5-10 minute dynamic warm-up to target hips, shoulders, and core can make a big difference before a few hours of yard work.
The office will be open: Tuesday, Wednesday, and Thursday, April 29, 30, May 1. The full May calendar is open to schedule!
Scheduling your appointments as recommended makes for optimal care.
Even if you are feeling good, tightness sneaks up without notice; maintenance care every 3-4 weeks will keep you in your best shape!
Do you need something special? Please text or email me; I will do my best for you.
Please tell someone you know who can benefit from my services to make an appointment.
Together we can make 2025 a great year to be alive!
See you soon,
Dr. Anne Sorrentino